Endurance

Jolly 51 – From Wodwell

200m run
51 pull-ups
200m run
51 air squats
200m run
51 push-ups
200m run
51 box jumps (24/20)
200m run
51 ring dips
200m run
51 sit-ups
200m run
51 burpees
200m run

CrossFit

Warm-up:

A. General
3 rounds
60 seconds Machine or Single unders
25’ Bear Crawl
20 sec/elbow side plank

B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
https://www.youtube.com/watch?v=1RohXn9h21c

C. Specific
E(90s)MOM x 3
10 Glute bridges
20 sec/side Bulgarian Split Squat hold
10 Explosive push-ups

Conditioning:

Partner Wod:

You go, I hold: While 1 teammate works, the other holds. switching as needed.

2 rounds
21-15-9
Deadlift @275/185, hold handstand/hand plank
Deficit HSPU 4/2″, hold top of the deadlift

Rest 5 minutes between rounds

Accessory Work:

Upper Back/Core:

3 sets:

10/10 Bent over lateral raises

10/10 side bends

CrossFit Solafide

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